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About Ironman 70.3 Branson

Before I get to the meat of the matter, there are a couple of housekeeping notes to take care of...

First and foremost, I would like to...

Thank God for giving me the physical and mental strength necessary to accomplish this task.
Thank my wife and #1 fan, Monica, for without her this would never have been possible.
Thank my coach and friend, Barry Baird for giving me the tools necessary to train for this event.
Thank whatever possessed me to upgrade my bike's cassette to an 11-28.  Clearly, without this, this job would have been nearly impossible...

Secondly, this race was dedicated to the memory of my friend Melanie Davis.

Selecting a race, or races, has always been an easy task for me.  There's no set criteria for doing so, other than the race site has to be within a manageable driving distance and for now, it has to be a race I haven't done before.  I'm always looking for a new and improved challenge.

And so it was how IM 70.3 Branson was chosen.

Yes, I did some research and YES I read all about the "Bike" course.  It seems that this race is solely identified with its more than "brutal" bike course.  But how bad could it be, right?

Upon registration last spring, I made two phone calls; one to my wife in which I told her "we're going to Branson" to which she replied "cool".  The other to my coach in which I told him I had registered for my third IM 70.3 of the year and this one in Branson, to which he replied "I see a lot of hill repeats in your future".

As the event date got closer and closer, I began to wonder, as I (and most all of us) do, if I had done enough.  Quickly, with the encouragement of family and friends, I began to trust and have faith in my training.  I had been there before.  It would all be okay.

We left for Branson on Friday morning.  The short eight hour drive, took almost ten.  We took our time.  It was a relaxing kind'a day.  The entire way I was at peace with myself.  I was ready to rock this race.  I remember thinking how cool, calm and collected I was.

And then we started getting closer to Branson. The roads, the hills, the mountains. Oh my goodness they were big, bad and went on forever.  The car, we have a medium size SUV, was having trouble keeping up with the climb.  The tachometer's needle kept moving up.  These were for real.  My happy disposition turned into one of concern.  My wife kept looking at me and all she could say was "Oh. My. God."  Thanks dear, I hadn't noticed!!!

REGISTRATION

For the most part, registration was well organized.  A bit confusing trying to figure out which line to stand, but quickly we were set straight.  We did notice however, that the lines were moving somewhat slow.  Didn't know what could be taking so long.  "Number Please", "Here's your bag", "Here's your band".  This process has never taken more than a minute or so, but today it seemed uncharacteristically slow.  Then we realized why.  The volunteers were elderly women.  This is not a negative observation by any means, for when we saw this, we totally understood and patiently waited our turn.

"Number?" She asked.

"228" I said.

"Did you say 238?"

"2. 2. 8. Ma'am"

"Oh, thanks young man"

Then she pulls out the Equipment Claim Ticket and said:

"This ticket you will give to your loved ones.  It is what they will need to claim your equipment should you get hurt or something"

"WHAT?  Should I get hurt?  I have done many of these races and I have never been told that.  Are you trying to tell me something"  I said.

"Oh no!  But just in case, give it to your family.  They can't get your equipment without it."

I knew what she meant.

Next I moved to the lady in charge of putting the blue arm band on my wrist.

"And how are you today?"  I asked her

"I'm doing just fine" she told me.  "Have you done this race before" she asked.

"No ma'am, I have not."

"Oh dear.  Have you been to the Highroad yet?"

"No, ma'am, I have not!"

"On my!  Oh well... good luck and have fun!"

"Thank you ma'am.  And thank you for volunteering."

So, I left registration with my bag in hand, armband in place and the lasting images of these two fine ladies.  I know they meant well.

BIKE / RUN CHECK IN

Yes, both Bike and Run gear needed to be checked in.  And why?  Because there are two different transition spots.  Eight miles from each other.

So I checked in and racked my bike.  Then we drove to T2 and left my shoes and visor for the run.

RACE DAY

We had been told that there was no parking allowed at Swim Start / T1.  Athletes and Family needed to go to T2 and take a shuttle back to T1.  This sure seemed like a catastrophe waiting to happen.  My wife graciously volunteered to drop me off at Swim Start at 5am and then she would drive and take the shuttle back.  Probably one of the smartest moves we made all weekend.  The shuttles were few and far in between.  There were athletes arriving at swim start with only seconds to spare.  Not bueno!

The temperature that morning was in the high 30's, low 40's.  Saving grace was the fact that there was no wind.  The water temperature was 74.2.  Yes, wetsuit legal.

As soon as there was some light, we jumped in the water to warm up.  I did for about 15 minutes.  It felt good.

My wave was off at 7:04.  First age group wave of the day.  This was a blessing because I didn't have to wait around in the cold air.

The water was beautiful.  Clear as could be.  You could see the bottom of the lake for the first 25 yards or so, the rest of the swim, you could see your hands.  Also, it didn't smell or taste of fish or diesel.  It was a pleasant swim.

Other than the swim in Augusta three years ago, I have never broken one hour on the 1.2 mile course.  I say "other than Augusta" because I don't count that one.  The river current is responsible for most of my speed. The Army Corps of Eng. had raised the water level by opening up the dam, as they do every year for this race, to increase the flow of the river.  Today in Branson, my official swim time was 57:10.  It was going to be a good day!

T1

All of our Swim gear would be transported by the organizers to T2 after all bikes left.  Because of this, we had to leave all of our stuff inside a plastic bag, marked and tied.  This is just what someone who has a slow T1 time to begin with does not need.  It took me 9:29, but I got out.

BIKE

Left "Bike Out", rode 100 yds out of the parking lot and turned left.  Rode about 1/2 mile and then the "hills" began.  After that point until mile 50'ish there was not a flat section on any road.  You were either going up or going down.

It didn't take long to find out why this race is defined by this course.  I don't think that any words, or pictures will do this course justice.

Ironman 70.3 Branson Bike Course

Upon entering the infamous "Ozark Mountain Highroad" it became quickly apparent that today's plan would be one of survival.

The Highroad is a bit over 7 miles long.  We would ride this over and back, 2.5 times.  Each climb would be done twice, one (the longest) would be done three times.  All climbs are at category 5 climb, which means the climbs are at least a 3° but not quiet a 6° and they have to be at least .5 mile in length.  I can tell you that these were a lot longer than that!

Total elevation gain for the day was 7709 feet.

I took each climb, one at a time.  Did not worry about what was in the horizon, for I could not see it, it was either around the bend or over the mountain.  I climbed each climb using every bit of every gear I had.  I was able to keep a constant cadence and a steady, albeit slow, speed. Not once did I have to get off the saddle, but more than once I had to stop at the top to catch my breath and fuel up, for after the quick descend, there was another climb waiting for me.

As it always happens, the descends are fast, to fast.  I remember one time my speedometer read 40.5 mph.  Obviously moving at that speed you would get to the next hill quick.  It took a lot longer to go up.  Every time.  Amazing how slow distance adds up when your speedometer only reads 4.5 mph.

Physically I felt as good as could be expected.  I had to deal with a couple of issues, but dealt with them quickly and swiftly.  Additionally, several times the quads felt tight, almost to the point of cramping.  Again, I managed to keep these in check for I knew that the run would be tough if my quads cramped.

After exiting the Highroad, another huge hill awaited.  But that would be the last.  Or so I thought.  As promised, it would be all downhill from here, plus a relaxing flat that would serve to get the legs ready for the run.

I welcomed this change of pace.  The worst was over and I felt a sense of accomplishment.

Rode around a ball park, on the bike path, for half a mile, give or take.  Exit park, turn right.  Then BAM... surprise!  One more hill.  Not just any hill.  This was a stinking wall.  As per my Garmin, the grade here was 6.2%.  It was such a surprise that I didn't have time to react, barely had time to shift to proper gears.

I considered un-clipping and walking the bike up the hill, but at 1 mph that would have been disaster.   So I took a deep breath, got off my saddle (for the first time today) and made it to the top.  I had to stop.  My quads were on fire.  I could see the knots and they were big. All the saving I had done during the previous 55 miles gone!  Spent!  Quads were shot.  The run would be hell!

Bike time:  4:24:43 (actually faster than I had thought)

T2

The quads were hurting so bad, I almost fell to the ground when I got off the bike.  But I didn't.  Gingerly walked to my spot, racked my bike and changed gear.  Couldn't sit down.  I knew if I did, I would not be able to get up again.  Total T2 time was 3:22

RUN

As I left T2 my wife Monica was waiting for me with a huge smile, a great bit "attaboy", two thumbs up and a "So proud of you.  I love you".  All I could say in return was "Damn, that was hard"

I started running slowly, my feet were actually moving the way they were intended to move.  Until about half a mile down when the quads erupted again.  This happened in front of the biggest crowd I had seen all day.  How's that for timing.  "Never let them see you hurt" I always say.  So I sucked it up and made it out to a less crowded spot.  Walked some to get the cramps out.  This proved to be the theme of the run:  run some, cramp some, walk some, repeat.

Three loop courses are brutal.  Specially if the first two loops take you by the finish line.  But again, with every step I realized I was getting closer to the finish line.  Yes, the pain was intense but I've been there before, I've dealt with it before, I would do it again today.

The last loop didn't hurt so bad.  I was going from aid station to aid station.  I would thank the volunteers and high five most of them.  This made the last 3 miles plus more bearable.

And then there it was.  The finish line.  Run time:  2:54:10.  Ironman 70.3 Branson is in the books.

CONCLUSION

A race like this cannot be compared to any race because there are no races like it.  Other than the swim portion, nothing is equal to or even comes close to being equal to.  So comparing times against other performances would be useless.  I realized this early on and this was one of the factors which helped me "finish" the race.  Had I attempted to make a specific time, I would have been toast.  I'm glad I did not.

Here in Middle Tennessee we train in what we considered a pretty hilly terrain.  We have access to The Natchez Trace, which by all accounts is very hilly.  But nothing, absolutely nothing around can prepare you for what this course throws at you.  You just do the best you can and pray it was enough.

Word on the street this weekend, and this is not confirmed, is that this event will cease to exist.  This was probably the last year for Ironman 70.3 Branson.  In my estimate, there were no more than 800 athletes signed up and of those, more than a handful did not show up.  Although this event was well organized, it felt short of what I've come to expect from the Ironman events.  Small details that make a big difference were just not there; No name on the bib.  Not enough medals for the participants (although they did promise to mail them).  Not enough shuttle buses for athletes and family.  Not enough porta-potties.  I can see where the budgets were cut, and this made a difference.

My coach told me on Sunday after the race that I should be proud of having conquered the "toughest course on the 70.3 circuit".  He told me that I have earned "bragging rights".  I put this experience right up there, next to my Ironman finish as a highlight of my triathlon career.

So what's next?  Not sure what's out there.  I do know one thing's for sure... picking "me too" races, well that's not for me.  Any suggestions?

About Being Fit vs. Being Healthy

Of course you're fit.  You swim, bike and/or run for hours and miles at a time.  You can out-endure anyone close to you without even trying.  Your physique is envied by models everywhere.  You can lose weight without even trying and your body fat percentage is the goal of every top professional athlete.  Yes sir.  You're fit alright.

But are you healthy?

I have been thinking about this for a while now and even more so after the unfortunate death of a triathlete at the start of Ironman Louisville this year.  Of course we're fit, but are we healthy?

Those of us that got a late start in the sport, have a lot of ground to make up.  As for me, I was overweight (198 lbs), in pain from bulging, herniated and ruptured discs.  I have had numerous surgeries on my toes and ankle, leaving a constant nagging, if you will, on my lower extremities. Add to that the fact that I have high cholesterol due to family history and the very unhealthy diet that I followed for many a day.  In 1988 I had an asthma attack which landed me in the emergency room, at which point my cholesterol was discovered to be over 500; "a walking heart attack" I was told I was.

In 2006 I turned the corner and saw the light.  It was there blinding me, much like a train coming at you in a tunnel.  I did not want to be in pain any longer.  I wanted to watch my daughters grow, get married, have kids.  I wanted to travel with my wife; go places and do things only imagined impossible up to that point.  So I joined a gym.  I was 52 at that point.  I decided to get fit.  And healthy.

I changed a lot of my habits.  It was hard, but it had to be done. No ifs, ands or buts. It had to happen.  And slowly I started loosing weight, cholesterol started coming down hard (and staying down), pains turned to aches which are easier to manage.

I began to get fit.  But was I healthy?

My doctor suggested I see him twice a year vs once.  Due to the new stress I was putting on my body he wanted to make sure my ticker was ticking just fine.  I obliged.  He was keeping a close eye on me, for which I was very thankful.

I have done a couple of stress tests over the past couple of years.  Surprising the heck out of the techs performing the procedure.  So, as far as we can tell... yeah I'm fit and I'm healthy.

Most of the deaths at triathlons occur in the swimming leg of the event.  There's just to much going on at that point for an unhealthy heart to handle.  I understand that all the tests in the world cannot guarantee diddly-squat... but you know what?  I like my chances now a whole lot better.

Which brings me to the point...  Of course you know you're fit, but do you know you're healthy?  Go see your doctor more often.  Don't ignore, as much as us Type A personalities want to, unusual pains.  Chances are that they're nothing, but why take the chance?  When was the last time you had a stress test?  Call your doctor's office, have them schedule one... today!

Yes sir, you're fit alright.  But are you healthy?

About Becoming An Ironman

DONE!

I have spent the last 48 hours (give or take) replaying the events that led up to the finish line.  Not so much the events of the last eleven months, but the events of the previous 4 days.  It just went by a bit to fast.

About Registration:  We arrived on Thursday afternoon and proceeded to get registered and pick up all information regarding the events of the next three days.  This, as usual, with all Ironman sanctioned races was very smooth and extremely well organized.  The flow through the various stations was flawless so in no time I was tagged and ready to go.

No. 2765

About The Expo:  Let's just say I have made a very healthy contribution to the WTC bottom line!

About The Athlete Banquet:  Very inspirational and motivational. It was great to mingle with hundreds of your fellow Ironman participants.

About Saturday's Practice Swim, Bike and Run:  My number one reason for taking a practice swim today was to get the feel for the river; to know what I could expect in the morning.

I was pleasantly surprised when I quickly realized that the water was not any dirtier that that in which we swim here at home.  I had heard horror stories.  I started swimming up stream and made it to a couple of buoys and had to force myself to return.  The swim was feeling great.  Goal for today was just to swim 15-20 minutes.  The return seemed faster.  There was obviously a current.

After the swim, we biked for 20 minutes and ran for another 15.

About Bike And Gear Check In:  Made it to transition somewhere around 2:00 pm.  At this point the crowd had not gathered so I walked right in.  Again, I was totally blown away when a young lady came up to me and took my gear bags and proceed to walk me through transition.  Showing me step by step everything I needed to know.  Bags were in place.  Bike was racked!

Now all I had to do was relax and enjoy the rest of the day.

About Race Day

Needless to say I did not sleep long.  I woke up around midnight and the rest of the night was just filled with anticipation.  Alarm went off at 4am, but I was already up and about.

Quick breakfast and it was off to the races.  Time of day  4:45AM.

Arrived at transition a bit after 5AM.  Took my special needs bags to the trucks, filled the bike tires with proper air pressure and it was off to swim start.

 

About The Swim:  I had been very concerned about the time waiting in line to get in the water.  Due to the time trial format of the swim start at Louisville, it is a first come, first serve basis, so getting in line early was very important.  I projected I was in line by 6AM.  Had an hour to wait, but it was not as bad as I had anticipated.  I think the fact that my friends Skip and Bill were there along with me made the time go by faster.  Cannot forget my wife Monica and Skip's wife Charlene... they were there helping us calm our nerves.

Don't let the smiles fool you!

 Then the cannon went off.  The pros were on their way.  It was almost time to rock and roll.  In no time we could hear the National Anthem being sung and suddenly the second cannon went off... It would be just a matter of minutes now.

The line started moving quickly.  No time to think any longer.  The training of the past 11 months was about to pay off.

Concentration or Nerves... or both!

As we approached the ramp towards the boat docks, I saw my two daughters and their friend Lindsay.  What a sight!  This was huge.  The moment got bigger as we walked down the first ramp to the hooting and hollering of a massive number of friends, including coach Barry Baird, who had made the trip all the way from Nashville to support us.  Too many to mention... you know who you are, I owe you BIG!  High fives everywhere... What a send off!

And just like that... it was 7:17 and I was in the water.

How's that for form?

The first couple of hundred yards I spent getting rid of the nerves.  I was breathing heavy.  I knew I had to control this.  Which, thank goodness I did.  The rest of the way it was smooth sailing....err, swimming.  Before making the U-Turn to head downriver, I hit a sandbar with my feet.  Scared the living daylights out of me.  I saw several people standing and walking.  I quickly moved away so as to not be tempted to do the same.

Somewhere, about three quarters of the way down, my left calf cramped, and it cramped big.  It was sharp, intense pain.  I kept my cool.  Knew I had to.  The cramping went away while I continue to swim, but the calf was left in tremendous pain.  This pain I had to manage all day long.  Mind 1, Matter 0.

My estimated time on the swim had been two hours.  As I came out of the water I remember checking my watch and noticing that it was under that.  I was extremely happy.  Official swim time: 1:51:54.  Yeah!

 About T1:  It took over 12 minutes to get myself fully changed and ready for the bike.

About The Bike:  As I left transition, the adrenaline was flowing and it was flowing big.  This was amplified again, by the sight and sounds of my family and friends yelling and screaming my name.

"I'll see you in 112 miles"

 Somewhere around mile 5 my stomach started cramping real bad.  Not sure why, didn't matter.  Had to get it under control so I concentrated on the job at hand.  This lasted for about 17 miles and then it just went away.  Mind 2, Matter 0

The majority of my bike was just as I had hoped, just as I had planned, just as I had trained.  The temperature was extremely comfortable, for the most part.  The wind, however, was another story. On the second loop around LaGrange is picked up big time.  Again, fought through it and made it happen.  Mind 3, Matter 0.

 

Having The Time Of My Life!

I found it very difficult to eat solids during the bike.  Due to the cramping issues, I did not want to take any chances.  I relied mostly on my CarboPro mix and my wife's boiled red skin potato which I had in the Bike Special Needs bag.  This hit the spot.

As I entered the 10 mile stretch down River Rd., I began passing several triathletes that were, in my estimation having a hard time getting to the end.  I knew that I could play a small role in in their success by throwing positive vibes their way.  I kept reminding them that we were almost home.  Just a few short miles to go.  I remember telling this one girl that it was just 5 more miles and then we had a date with a marathon.  She busted out laughing.  As did I.  She yelled so I could hear:  "thank you!"  That kept my spirits up!

Oh yeah, the badly cramped left calf?  It was sore, really sore.  I kept stretching it while on the bike every chance I got.  My next concern was how it would feel on the run.  I would soon find out.

I arrived at the bike-in to the sights and sounds, again of a crowd fit for a celebrity.  What support, what a feeling, what a time.

I had hoped on 7 hours on the bike.  I was close.  Official bike time was 7:34:08.

About T2:  Once again it took me a bit over 12 minutes.  Full change of clothes again.

About The Run:

WOW... family support is priceless!

I'll see you at the finish line

You always wonder, even if for a small little bit, if you're going to have enough left to run 26.2 miles.  The first couple of miles of the run will pretty much set the pace for the next few hours.  I felt GOOD!  I was wearing my calf compression sleeve so this helped with the pain.  Never felt it again.  The ankles and heels was another story.

Almost from the onset, they began to hurt.  I have been battling this for a couple of months, but never allowing this pain to dictate my training or how I would race.  I would battle through this, no matter what.  Mind 4 - Matter 0.

The run course is flat.  Really flat.  This helped keep a steady pace.  I had trained the past few months running for 4 minutes, walking for 1 minute.  This worked out perfectly through the majority of the water stops.  On the ones that it didn't I adjusted.  This plan I believe helped keep my pace the way I wanted it.

For nutrition I relied on pretzels, some fruit, cola, chicken broth, water and two strategically spaced Stinger Waffles.  This proved to be sufficient.

I had hoped for a sub 12 minute mile average pace.  Somewhere around mile 15 I did some quick math and realized that if I pushed myself some, this goal could be reached.  Quickly I gave that idea up.  I knew that this could possibly ruin the rest of my run.  So I stuck with the plan.  Glad I did.

The tail end of the run was dark and somewhat lonely.  Again I found myself throwing positive messages to those I passed, but this time I think it was more for my benefit that for that of others.  I remember telling one girl that all we had left was a 5k and that "we do this in our sleep".  This was possibly the message that helped me through to the finish.


As I came closer to the finish line, I tried to create a lot of space between the triathletes in front of me and those behind me.  At the very last turn, I stopped and waited for the two in front to get way ahead, while keeping an eye on the ones behind me.  I wanted this moment to be "my moment".  I wanted to enter the runway alone, by myself, with no one to share the spotlight with.  This worked out great.

The last 25 yards or so I spend high five-ing everyone what would high five me back.  Everyone did.  From one side to the other.  I could hear my family and all my friends yelling, screaming and pushing me through the finish line.

And then I heard it.  Those words that made the whole journey worth it:  "Mauricio Sanchez, YOU  are an IRONMAN."  I am told that at this point I was jumping up and down, sideways and all around.

Mauricio Sanchez, YOU are an IRONMAN!

The goal for my run was somewhere around the 6 hours.  Actual time was 5:41:11.  Yeah, I was happy!

In my wildest dreams I had visions of a 15 hour finish time.  I would have been extremely happy with a 16 hour finish and ecstatic if I just beat the clock.  My total, official time was 15:32:16.  Needless to say... I will take it.

Would I do anything different if I had known how close I really was to that goal of 15 hours?  No.  I wouldn't have.  I ran my race  I ran my plan.  I did what I knew I had to do to achieve the ultimate goal, one that is not measured in the ticks of the clock, but the one that is measured in the ticks of the heart.  Yes, on Sunday, August 28, 2011... I became An Ironman!

"Earned... NOT Given"

Ironman Races Ranked By Finish Times

How tough an Ironman race is subjective.  A lot of  factors come into play when making that call.  Albeit all boast the same distance, 140.6 miles (2.4m swim, 112m bike, 26.2m run), conditions and courses vary, making each course unique in its challenges and degree of difficulty.  Even within the same race, at different times, the course may seem more or less difficult than in years past.

So how do you rank the races by degree of difficulty?

Raymond Britt, a veteran Ironman triathlete and Boston Marathoner, has researched and ranked the top 25 toughest Ironman Races based on average "finishers time".  His results, and detail explanations of the research, can be viewed in detail here.

In the mean time, here are a few snapshots of his findings.

 This image shows the average finish time of the 25 ranked Ironman Races.

This image shows the average finish time for the 2.4 mile swim course.

This image shows the average finish time for the 112 mile bike course.

This image shows the average finish time for the 26.2 run course.

I have always contended that:  If you start choosing a race because of degree of difficulty, swim course, bike course or run course, because of historical weather conditions or because of any other factor you may think proper and important, you're never going to find the "perfect" race.

Just pick the one you want to do, for whatever reasons you may have.  Make sure these reasons are yours and yours alone, then train for the worst and hope for the best.

I have my reasons for choosing Ironman Louisville as my Ironman of choice.  And to be brutally honest with you... I hate swimming in the ocean!  I have heard everything from "you're nuts, crazy, out of your mind" to "I love that course" and everything in between.  Again, everyone has their own opinions.

Choosing a "tough" race doesn't make it any harder.  140.6 miles are 140.6 miles in any language, any venue, any country...any way you look at it.

Happy Training!

Plyometrics and the Triathlete

After 80 days of P90X, Plyometrics has become one of my favorite routines.

But having a specific goal in mind, I set out to do a little informal research on the benefits of Plyo for the triathlete.  Here's what I've learned.

First off, what exactly, is Plyometrics?  Plyo refers to exercise that enables the muscle to reach maximum force in the shortest period of time.  The muscle is loaded with a lengthening action followed immediately by a shortening action.

Muscles and tendons have an elastic type nature to them. Body moments involved in activities such as running, and to some extent in cycling, use the elastic nature of muscles and tendons to store energy and then release it like much like a rubber band to propel the body forward. This is known as the stretch shortening cycle.

This cycle is evident primarily in the cycling and running portion of the triathlon.

Run cadence and cycling cadence are key factors when determining efficiency in triathletes, along with distance per stroke. On the bike we try to maintain a cadence of 85-95 rpm in order to keep our legs turning over quickly. Run cadence actually closely matches cycling cadence, as the most efficient athletes try to maintain that 90 rpm cadence.

There are a host of Plyo exercises that help you improve your running and cycling cadence.  Work these into your regular schedule or training program and the results you see will substantial.

I have personally found that the P90X Plyometrics routine has improved both my running and cycling cadence.  I ran the fastest 5 mile run on Thanksgiving Day and every long run since starting the program has been faster and stronger plus my bike speed has increased by 3-4 mph (albeit on the trainer so I can wait to test the improvement on solid road).

P90X Plyo is a lot of fun and a lot of hard work. I always find myself looking forward to the day when I can do this.  It is recommended that no more than two times per week.  On the mornings when Plyo is scheduled (like tomorrow), it takes no second thought or a hit of the snooze button on the alarm clock to get out of bed.

I'm A Junkie Yes I Am A Junkie Is What I Am

Okay, it's not what you think!  Let me explain...

A few weeks back, during a routine visit to our office, I ran into a friend who has been following my adventures and misadventures. Every time I see him, he has a question to ask; "How's P90X going?", "How's your running?", "How's your back?", he shows genuine interest in what I'm up to so I usually take some time to go over my latest with him.

During this particular visit we talked about my future plans.  I told him that I had registered for Ironman Louisville.  After he told me I was nuts, he proceeded to ask about my training and what it would entail.  Again, he told me I was nuts.

At that time I was about half way through P90X.  He told me he had purchased the program, but like most people who do, it was sitting on the shelf waiting for someone to make use of it.

He asked what I did to stick with the program.  I told him that it was part my Ironman Louisville training plan.  When I told him that on top of doing the daily P90X workouts, I still had to do some swimming, cycling and running to keep my base, that's when he said:  "You're a Junkie"!

"No, I'm not" was my instant reply.

"Yes, you are" he said. "Think about it, what defines a junkie?" he continued.  "Someone who is hooked or can't get enough of something."  he added.  "A fitness junkie is what you are."

I smiled.

So, if what I do defines me as a "fitness junkie" then I guess I have no choice but to plead guilty as charged.

"I'm a Junkie Yes I Am A Junkie Is What I Am."

3 Days... Say What?

It's coming down to the wire.  All the work, training, dedication and determination will come to fruition in just 3 days and a few hours.  Holy Toledo!

All the i's have been dotted, the t's have been crossed.  All that's left to do is the execution.  There are, or rather will be, many factors which are beyond my control.  Things that I can do very little or nothing about.  About these, I must not fret. My only hope and wish at this point is that these are very few and far in between.

Recently I read that race day is not about fitness.  Race day is about execution.  To succeed you must have a race day plan.  Do I have a plan?  You betcha, I do.

And my plan is very simple.  To keep things simple.  In the swim, I must stay true to my strokes.  Three right, three left.  Should I feel the need to reduce the count it would only mean that I've lost my form.  Should this happen, I must slow down.  Three right, three left.  Slow, easy, steady.

In the bike I must begin and execute my fueling and hydration plan and this will begin in transition.

For the first 20 to 30 miles, I will just ride along, at about 80% of my maximum effort. Then I will shift to easy then to steady, about 85% to 90% of my maximum effort.  The last 8 miles or so, will be dedicated to getting the feet and legs ready for the run. back to about 80% of maximum effort.  By no stretch of the imagination a walk in the park, or rather a ride in the park but steady enough to save the legs for the last 13.1.

I will jog the first 2-3 miles of the run.  Keeping a pace that'll do no harm.  After this I will pick up the pace to a comfortable run until I get somewhere around mile 8-9, where I expect things to be very uncomfortable, but I will finish strong.  And this I will do only if I execute my plan.

The training for Ironman Steelhead 70.3 has been long and has taken it's toll on family and friends.  To all that have supported me, specially my wife and daughters, I owe you big.  I love you a lot!  I hope I make you proud.

To my coach, Barry Baird of Endurance Geeks... a great big thanks!  I hope to make you proud.

To my H.E.A.T. friends and teammates... thanks for pushing, pulling, tugging, nagging, and all other ...ing's along the way.  This would not have been possible without you.  You are now part of my extended family.  As well, I hope to make you proud.

2010 - Decisions, Decisions!

Putting together a competition schedule for next year has not been easy. Many factors have to be considered before making the final commitment to any one event. Most of these have to do with the travel factor. Will these events require more than a one night stay? How far a drive is this event from my home? These are not as big a deal as the fact that work schedule (vacations) and my daughter's senior year (college) soccer (Belmont University Lady Bruins) schedule will have to be seriously considered.

I would like to participate in at least one Marathon, a couple of Half Marathons, one or two 70.3 Ironman Triathlons, one or two Olympic Distance Triathlon and a couple of Sprint Tris. Add to this the obligatory 5 milers to support local causes.

The year will begin in form with the Goofy Race and Half Challenge on January 9&10 at WDW, Orlando. For those that are not familiar with this event it's a Half Marathon on Saturday, January 9th and a Marathon on Sunday, January 10th. This Half and Full will not be counted towards my 2010 goals! Or maybe they will!

First off I have two 70.3 Ironman in my sights. I would like to return to Augusta and I am considering the Steelhead. The Augusta 70.3 simply because I would like to see improvement on this year's time and the Steelhead because the timing and location are right.

The one obstacle with Augusta is that on that same weekend, Belmont Soccer has two games and it would be a big deal (to me) to miss either. The Steelhead is on a date (July 31) with no conflicting events. Additionally, this event is held in Benton Harbor, MI and it would be sort of like a homecoming to me. I went to high school in St Joseph, MI which is the other half of the Twin Cities, St. Joseph/Benton Harbor, MI. The event expo is held at Lake Michigan College, school which I briefly attended. As far as the distance, they're both almost equidistant for driving. 408 miles to Augusta, 459 miles to Benton Harbor. Hotel reservations have been made for both, will make a decision soon.

Regarding shorter distance triathlons, I am looking at Chattanooga Waterfront Tri on July 11th and Music City Triathlon on July 25th. Both of these are Olympic distance events. One issue with these is the timing. If I choose to do the Steelhead (July 31) it would make sense to choose the Chattanooga Waterfront as well.

I will go back to the Mach Tenn Sprint Tri and to the Mountain Lakes Tri. I did both this year and enjoyed them. Again, I'm looking for time improvement.

And as far a running events are concerned, I will run the Country Music Half Marathon in Nashville and the St Jude Memphis Half for sure. I have registered for the lottery for the NYC Marathon. A decision on which events I will run will be determined by whether or not my number comes up for NY. Should I not win a slot in NY, I am seriously considering San Antonio, Chicago or the MCM.

One Month Later - What Did I Learn?

Just 30 short days ago, I completed what has been one of the most amazing events in my life. Ironman 70.3 Augusta. Amazing because the whole journey was just beyond anything I had ever, physically and mentally, experienced.

On my last post I described as best as I could how the day went. Those thoughts were better captured when the event was still clear in my mind. During these past four weeks I have had the opportunity to mull over the whole experience.

So, what have I learned?

I learned that the sometime physical pain and often mental anguish was totally worth it.
I learned that I can push myself to do things never thought possible.
I learned that without the help and support of my family, this would have been impossible.

And hopefully I have learned from mistakes or rather, the experience.

Here are some things I need to fix:

SWIM: Of all three disciplines, the swim is the one I have concluded I was most pleased with. Funny I should say this, but its true. I do need to work on a little speed and direction; need to keep it straight.

BIKE: I killed my overall time and damaged my run in the bike. My goal was to finish the bike in 3 hrs and 30 minutes. I finished in 3:32:37. So how was this wrong? Let me explain.

I set my sights on individual event times. So much for swim, so much for bike, so much for run. After seeing that I had crushed (crushed by my standards) my swim time, I thought if I kept my bike time in check, I would surpass my finishing goal time. This was the big mistake.

I started off on the bike at a pace that exceed 18mph for the first 4-5 miles and tried to keep it up for as long as possible. Towards the last quarter of the course, as expected the pace had dropped to somewhat over 16 mph but I was still on target. The course was hilly and the wind was strong. I had to work hard to keep up this pace, but I found within me strength to do just that. I finished the bike with a pace just a smidgen over 16 mph which gave me a time well within the margin of error from my goal time. Like I said, this was the big mistake.

I killed my legs; there was very little left for the run.

RUN: Mile one of 13.1 was the only mile without pain. I understand now, why. This I can fix.

So, what will I do different next time?

I will concentrate and work towards an "overall" finishing time, not individual event times, understanding that sacrificing a little bit here, a little bit there, I will come out ahead in the long run.

I will also ride pre-race day, if possible, the bike course. At least I will drive it. There cannot be any surprises.

One question that has been asked often is if I will attempt an Ironman? The answer today is a definite... Maybe!

I have to solve three issues before seriously considering such a task. First, I have to learn to swim straight. Second, I have to answer the cramping questions and third, I have to upgrade my bike. When all these are resolved, I will possibly, most likely, almost definitely go for 140.6!

Body Marking

One of pre-tri rituals is to get body marked.

Bib number usually goes on the outside of the upper arms and right below the tri shorts, on the outside of the leg. The reason for this I have never questioned. I assumed from the git-go that it was so that the judges could easily identify you. Additionally, in the swim portion it is the only identifier the triathlete carries with him/her.

As I was doing the cycling portion of my first triathlon this season I began to wonder why it is that the athletes' age is marked, usually on the left calf. And why the category ("I" for individual. "B" for beginner, "A" for Athena, "C" for Clydesdale, "FR" for Female Relay, "MR" for Male Relay and "XR" for Mixed Relay") is marked on the right calf.

So I began to ask. First I went to several folks I know that have been in the sport a lot longer that I have. None knew the answer.

Then I went the next obvious source: Twitter. I posted the question in the usual 140 characters or less. The replies starting pouring in. All of which where guesses and opinions none of which satisfied my curiosity.

The overall consensus was that this is done so that you, the triathlete know who your competition is. Are you being passed by a younger person? Are you passing an older person? Are you keeping up with someone your age? Or are you being punked by someone "much" older than you? This has to be some sort of built in motivator.

Again, thinking that there has to be an "official" reason, I went to the source. The USTA. Wrote them an e-mail and posted the question.

First to reply was Mary Magee, Sanctioning Coordinator, USA Triathlon. This is what she writes:

"Thank you for contacting USA Triathlon. This is an interesting question, because the USAT Rule states that the race number must be visible on the body. There is no rule requiring the age to be written as well. This would be a question for the Race Director- to find out why they choose to have this.

Having ages on calves has become custom at most events and now most triathletes come to expect this. It is a benefit for Age Groupers so that they can see who their competition is during the race."

Then, just hours later, another reply came from Brian Oehler, Sanctioning Coordinator, USA Triathlon. This is what he writes:

"Great question. The number on the calves is actually just a tradition that has caught on in popularity with athletes, and has come to be something that they expect out of races. Not sure whether they do it so they can see who they're competing against, or if spectators like it so they can see the age of competitors, but in any event, it seems to be a cosmetic aspect that many races are jumping in on. Hope that helps!"

So, as you can see there really is no clear cut answer to this question, but I must agree that it is a big help to me when on the bike or run course. I have used this for motivation and plenty of times for justification. How's that you may ask? Well, justify the fact that the triathlete that just blew by me is 20 years younger and one third of a relay team. "That's why he blew by me!"

Ironman 70.3 Augusta Bike Course

I've been reading reviews and reports from folks that have been on this course and it seems that the overall consensus is that the course is challenging at points but doable and enjoyable for the most part. Total elevation gain is 974 feet... over 56 miles. Comparing it to last week's Mountain Lakes Triathlon, the total elevation gain was 718 feet...over 16.2 miles this course doesn't seem that bad, or is it?

According to a report on BeginnerTriathlete there are a couple of climbs to watch out for, one is a quarter miler at 5-6% around mile 17. A couple of miles later a couple 3-5% about 1/4 to 1/2 mile in length. A short 75-100' long 8-12% climb right before the long stretch home. The last 7 miles have a drop of 300' in elevation! There are other climbs scattered throughout the course but nothing to be concerned about. Several descends throughout the course, most of which are of the 3-5% variety, one of which will allow you to hit 40mph!

Father and Son

A son asks: "Dad, would you like to run a marathon with me"?

Despite is heart condition, dad replies: "Yes"

So they participated in many a marathon together.

Dad always answered "yes" when his son asked if he would like to do another marathon.

One day son asked: "dad, would you like to do a Ironman together"?

Once again, dad replied: "yes"

So father and son went on to do the Ironman...

Sometimes a story comes along that leaves you speechless... I hope this is one of those times.

700 Swimmers, One Shark

So, wouldn't this make you swim faster?!

Goofy, Crazy or Just Plain Nuts?

This week I made a commitment to at least another year of running long and hard by registering for the "Goofy Challenge" to be held on January 9 & 10, 2010 at Walt Disney World in Florida.

So what exactly is the "Goofy Challenge"? It's a half marathon on Saturday followed by a full marathon on Sunday. Goofy, right?

After yesterday's murderous long run I have spent several hours pondering the reasons why I put myself through this. My family; wife and daughters are convinced that I have totally lost my mind. I'm not so sure they're not half right. My doctor has told me that he's not convinced as well of the same; although he's very happy with the results of my latest physical. Best numbers ever! Yeah Baby!

I remember attending a clinic prior to the first Country Music 1/2 Marathon that I ran. The speaker happened to be an accomplished marathoner and speaker John "The Penguin" Bingham. He asked a simple question: "Why are you doing this?"

One by one we were asked for answers. "To loose some extra pounds". "Because of my health". These were the most popular ones. But when he got to me I simply replied; "Because I lost a bet"!

Well, that wasn't quiet the truth. When I first decided to venture into the world of marathoning, a friend asked me if I had lost a bet. I thought it was funny then, I think still funny now. But no, no bet was lost.

So, why am I doing this? Why do I put myself through this sometimes physical discomfort, if not plain ol' pain? Why do spend hours upon hours on the road, on the bike and on the pool? Yes, I have lost plenty of weight and I've kept it off. I have lost plenty of cholesterol points, and I have kept them off. I have lost 4 inches off my waist, and I have kept them off. In my book these are all by-products of a choice I made some four years ago.

Bottom line is this: It's a challenge. It's a challenge I'm willing to put myself through. Many years ago I learned how good it felt to do something you never thought you could possibly do. And that feeling never left me. Running a half marathon, a full marathon, a triathlon of all things were not in my radar. These were things that only young, physical, athletic types did. Or was it?

So why then am I doing this? Why am I running a full marathon? Why the Goofy Challenge? Why Triathlons?

For the right to say "I did"!

Old Hickory Lake Triathlon

Twenty Four hours and change after the conclusion of the Old Hickory Lake Triathlon I'm still replaying the race over and over in my mind. Don't get me wrong, I finished the event, and that was my main goal. I have said over and over again, after each and every event that finishing was the goal of each race, as it was, but for this one it couldn't have been any more true.

On Tuesday morning, just four days prior the the tri, I woke up and could hardly walk! Took me several minutes to get out of bed, took me even longer to be able to stand up straight. The two bad discs on my back were at it again. I could feel the pain shooting all the way down my right leg, through my thigh to the knee. As I struggled to the morning two things kept going through my head; what went wrong and will it get better before Saturday morning?

On Wednesday I woke up feeling even more in pain. Nothing I did on Tuesday seemed to help. I just knew that the race in Saturday would have to be bypassed. This was a bummer. I was so looking forward to this one event. It is to be held at home, in front for family and friends, but I knew that feeling how I felt at that point it would be irresponsible to follow through and try to compete.

I continued stretching and concentrated on doing more sets of the back exercises. I pulled out the inversion table and borrowed a massage pad from my sister-in-law. I was not about to accept the fact that I couldn't race without a fight. I postponed the decision to a "game time" decision.

On Thursday morning the pain was a bit more bearable, it seemed that whatever I was doing was working, I was encouraged. By Friday morning, just hours prior to the swim start, I still felt pain and my walking was still affected.

So here it was. Woke up Saturday morning and my decision was to try to do at least ten back press ups as soon as I got out of bed. Assess the pain and make a decision. I was able to do full presses and the pain was almost non-existent. I was ready to go! Got ready and off I went.

The pre-race jitters were huge! Never this intense. There were several issues that contributed to this . How would my back perform and react? How would the swim leg be? This would be the first time I ever compete in open water and how would it go? How about the run? Would my back take the pounding? How would splitting the run in two stages be?

I was number 252 out of 454. My turn came quick and like it or not, off I went. As soon as I got in the water, anything and everything I had learned and practiced at the pool, was gone and forgotten. You cant see with your head in the water so your first reaction is to lift up your head to see where you're going. This alone, seemed to take more energy than anything else I did. When I tried to swim with the right technique, I found myself way off course, again dispensing more energy trying to get back in line. The buoys seemed to be miles away. Boy am I glad I had practiced the backstroke at length. This saved my swim.

Off the water came the first run leg. It started very gingerly as I was trying to assess how my back was feeling. It felt good, not great just good. Got through this stage and made it to the transition area to mount the bike.

The bike stage felt awesome. I feel this is where I made up time lost in the last two faces. All went well until about mile nine when my calves starting cramping up. Found out real quick that you cant climb well when your calves cramped up. Actually, it is very difficult to climb with your calves in pain. But I worked through it and made it back to transition area.

The last stage of the triathlon was the second half of the run. As soon as I started running the left calf started tightening up again, so I stopped immediately, stretched it to prevent further development. This worked somewhat but I still felt the remnants of pain through the remaining of the run.

I'm not sure what my total time was, let alone the splits. Today I was truly not interested in this, I was just happy I was able to finish. Half way through the event I realized that my mid to late week focus on the back pain distracted me from focusing on proper diet and hydration. I felt the effects during the race; I even forgot to take my pre-race Gu Gel as I have done prior to each event and each long session in the past.

Now this triathlon season is over for me. I will concentrate in the next few months in marathon racing. Yes, I did say "marathon" racing. My desire is to run the full Marathon in Memphis on December 6th! We'll just have to wait and see what develops!

HOT 100 - Metric Century

Participating in the HOT 100 - Metric Century (66 mile) Bicycle Ride yesterday was another first for me. I was looking for a bicycle ride experience to put under my belt, and that I did! It was quiet the experience, to say the least... but a great one at that.

I was tested. I was tested to every last bit of my being. I was tested like I had never been tested before. Early in the summer when I started looking for such a ride, my goal was to find one that was amongst other things, a bit challenging but not overpowering. Not having traveled in the bicycle circle as of yet, I was not sure of what to look for so I set off asking questions of anyone who may have had an answer and searching the web for anything that could enlighten me.

I arrived at the site some thirty minutes prior to start time. Plenty of time to get registered, use the facilities, get some energy food in me and ensure my bike was in proper working order. Once all that was completed, it was off to the races... well, it was not supposed to be a race, but tell that to the rest of the pack.

I calculated, to the best of my ability some 500-600 riders. All were sent at the same time, which again to my inexperienced opinion was a big mistake. Immediately off the starting block, big packs formed and I would say that the grand majority of participants (me included) do not know how to ride in a pack. This was sadly evident as in the first, very first turn of the course, a major crash claimed it's first (and I hope its only) casualty. It appeared to me that on this turn, bikes crashed and people tumbled over each other. As I passed the scene, seconds after the incident, help was being administered to a gentleman who appeared not to be very mobile on the ground. I thought about him for a while, I was surely hoping he was alright.

The first 18 miles of the ride where wonderful, easy going, fast passed. Not any major climbs to speak of. I imagine my average speed was somewhere around the 20 mph window for I made it to this spot in less than a hour, and yet I felt that I was not over extending myself. This was how I had planned it. As I chose the 66 mile option, I was to have my first rest stop slightly past the 18 mile marker. It was very evident shortly thereafter why this rest was so strategically positioned at this spot.

Mile 27 brought the first real test of the day. For half a mile more or less, a climb that registerd an 18% climb. This was murderous, it was by any and all accounts the biggest challenge I had experienced all year long. Half a mile of gearing down and cranking up! This was followed by anothor shorter climb at a 13% grade. I had made it through this, I was over the hump or so I thought.

The next fourteen miles or so, where smooth with very small rolling hills. I approached the second rest stop around the 42 mile mark. Here, I took the opportunity to fuel up and recharge my evereadys. I estimate my pit stop lasted some 10 minutes.

And now I was off for the last third of the ride, which proved to be the toughest part of the morning, not just because it was the tail end of a very long morning but because it was evident why they're called "rolling hills". For anyone who may not know, anyone who may be wondering, there's no such thing as an easy, rolling hill course out in the country. When you span three counties, 66 miles of "rolling hills" along a country setting, there's nothing easy about it. Hill after hill, with very little flat land to recharge to end the ride makes for a situation where the very best may question their abilities.

Information is a wonderful thing, at times. At times it could be your worst enemy. Let me explain. I have a gps computer installed on my bike, which gives me any and all information on the fly about my performance. I knew exactly how fast I was going, what my heart rate was, how fast I was pedaling (cadance), how steep the climbs were and for that matter how steep the descents were as well, but unfortunately for us on the bike, the descents are never as long as the climbs. All this at the time seemed to be a wonderful source of help. That is until the tail end of the ride. 20 miles to go, 15 miles to go, 12 miles to go... just two more and I will be in single digits miles to go, I remember thinking. Each stroke seemed to get harder and harder. My toes were killing me, really killing me. I need to work on my pedaling to make sure I don't put undue pressure on the toes. They were bad, I remember thinking that if I had more distance than that I could possibly not make it.

Single digit miles to go. 9, 8, 7, 5 and oh my goodness my toes were hurting, they were hurting bad. 4 miles, it all seemed within my reach, 3 miles, 2 miles, one mile! Yes, I was there, I would finish. Then the computer read 66 miles. I should be at the finish line, but I was not. It was no where in sight. What happened? Are they playing a joke on me? This ain't right! Where are the officials? I want to file a grievance. I should be finished by now. 67 miles and still no finish line... Oh, there it is. I see the school, I see the turn. I AM home. I have finished. I am done. 67.3 miles and I was done! None to soon.

As I look back at the experience I wouldn't change a thing, except I will not keep track of my distance past the three quarter portion of the ride. This was the worst. Counting down, in this case was a detriment. It did not help. I learned from this experience that this distance is just about as far as I would want to go. The hundred mile ride, well... I think that for me, it would take the fun out of it.

I have one more event this summer. In two weeks I will compete in the Old Hickory Lake Triathlon here in Hendersonville. I can't wait.